Update-Memorial Workout 10/8/09

Just a quick update regarding the Memorial Workout to take place on 10/8/09 in honor of SSG Shannon Smith. This Workout is designed as a Rescue Mission. Based on this there will be staggered start times as only one person can perform the Mission at a time. The start times will begin around 1115 hrs, I will be starting at 1140 hrs, the time of the attack against SSG Smith's vehicle. The Workout will take place near the Oak Brook Library. A buy in is not required, however, donations will be accepted at the event. SSG Smith's family is requesting any donations be made to the Cystic Fibrosis Foundation. Once the workout is complete I will make one group donation to the CFF from all of us. A letter is in the process of being completed to send to his family. I will have a card on scene if anyone would like to sign. See you on the 8th.

Lead, Follow, or Get Out of the Way!!!

The Hard Routine

The OBPD Fitness Committee along with friends Trinity Training Group and Fit For Duty are promoting the upcoming Hard Routine. We encourage everyone to participate in this event which is designed to lead each of us to a healthier lifestyle. See a member of the committee if you have any questions. More information to follow. Please read this post on Trinity Training Goup's website for more:

http://trinitytraining.blogspot.com/2009/09/wellness-campaign-fall-2009.html

Upcoming Event - October Memorial Workout (10/8/09)

http://www.adn.com/news/military/story/930116.html
http://www.marionstar.com/article/20090915/OBITUARIES/909150325

The OBPD Fitness Group's next Memorial Workout will take place on October 8 at 1140 hrs and 1415 hrs (if needed.) The exact workout is yet to be determined. I encourage everyone who can to participate. As always the workout will be scalable to your fitness level. This Memorial Workout will honor a very close friend and former team member from my time in the US Army, SSG Shannon M Smith.

Shannon Smith was one of the first soldier's I was responsible for as a new Team Leader and a close friend from our time at Ft Hood and in Bosnia. He entered the Army in 1997 and eventually became a Team Leader of the 178th Military Police Company. He conducted several missions supporting the Secret Service Tac Team and Sniper Team with the President of the United States. He performed as a Team Leader and Counter Sniper in Iraq for the 89th MP, completing over 500 protection missions in a combat environment.

SSG Smith also served as a Special Reactions Team, Protective Services, and High Risk Personnel Course Instructor training hundreds of Officers and other personnel annually. He was proudly selected as the Battle Field Hero for the 545th MP Co at the Nation Training Center at Ft Irwin, CA. As a squad leader he constantly challenged his team, serving as a coach and mentor.

SSG Smith was Killed in Action on September 8 at 1140 hrs this year in Baji, Iraq when the Hummvee he was riding in was struck by a RPG killing all inside the vehicle.

I am proud to facilitate this Memorial Workout and will do my best to Honor his legacy. I also plan on preparing a letter to his family expressing my condolences. In this letter I will mention this Workout and provide photos and results to show his family he will never be forgotten.

"Let me not mourn for men who have died fighting, but rather let me be glad that such heros have lived" - General George S Patton Jr

W.O.D. - 9/24/09 (Thursday Challenge)

AFAP - 2 Rounds
"The 15 Minute Workout"

Sit-ups / Max Reps in 1 minute
Wall Ball / Max Reps in 1 minute
Push-ups / Max Reps in 1 minute
Ramp Sprints / Max Reps in 1 minute (up the ramp / down the ramp = 2)
Kettlebell Clean and Presses/ Max Reps in 1 minute
Pull-ups / Max Reps in 1 minute
Air Squats / Max Reps in 1 minute

There will be a 1 Minute Rest Period between the 2 Rounds and then repeat the stations. Participants may start at any station but must progress through the stations in order. The clock will run through the entire workout so the time it takes to transition through the stations means less time at the stations.

Good Luck and as always Lead, Follow, or Get Out Of The Way!!

Good website

My chiropractor just launched a very informative website. Please check it out:
www.drjeffchiro.com


He has lots of health articles amd focuses on the benefits of chiropractic.

W.O.D. - 9/12/09

STRENGTH DAY

5-5-5-5-5
Clean and Press

Begin this exercise with a Hang Clean Technique

W.O.D. - 9/11/09

AFAP-3 Rounds

20 Wall Ball
Bear Crawl Up Ramp
Heavy Bag Run (Blue Lap)
Broad Jump Down Ramp
20 Pull Ups
20 Weighted Sit Ups

In memory of the Police Officers, Firefighters, Public Servants, and innocent civilians who lost their lives on 9/11/01.

W.O.D. - 9/10/09 - Thursday Challenge

To Be Determined

W.O.D. - 9/9/09

REST

If you rested on a scheduled W.O.D. use today to complete the W.O.D. Remember to maintain two days off per calendar week.

W.O.D. - 9/8/09

AMRAP-20 Minutes

5 Sledgehammer Tire Strikes (2 Count)
10 Tire Flips
15 Tire Jumps
Red Lap (400m Run)

W.O.D. - 9/7/09

AFAP-5 Rounds

5 Thrusters (95 lbs)
5 MB Mason Twists (4 Count)
5 Dive Bomber Push Ups
5 KB Lunges (2 Count)
5 Supine Bicycle (4 Count)

W.O.D. - 9/6/09

REST

If you rested on a scheduled W.O.D. day use today to complete that W.O.D. Remember to maintain two days of rest per calendar week.

W.O.D. - 9/5/09

STRENGTH DAY


3 sets of 10 reps each -Deadlifts (1st set bar only, second set at 95lbs, third set at 135lbs)

3 sets of 10 reps each - Standing Overhead Press (1st set bar only, second set at 60 lbs, third set at 75 lbs)
Your main focus is to ensure you are utilizing the correct form for these lifts.

Today is the first strength day of the new W.O.D. format. We will utilize these days to focus on the main olympic lifts used by CrossFit. Some days will focus solely on form, others will be heavier lift days.

W.O.D. - 9/5/09

AFAP

Run 2 Miles stopping every .25 miles to do 25 Airsquats

W.O.D. - 9/3/09 (Thursday Challenge)

AFAP-21/15/9

Heavy Bag Flips
Burpees
Pull Ups

There will again be group Challenges taking place at 1200 hrs and 1415 hrs. We look forward to seeing everyone at one of these times.

Lead, Follow, or Get Out of the Way!

W.O.D. - 9/2/09

Rest

If you rested on a scheduled W.O.D. use today to complete it. Remember to maintain at least 2 rest days per calendar week.

Pork & Cider Stew

Ingredients:
2 medium sweet potatoes (11/4 lb) peeled and cut into 3/4 in. pieces
3 small carrots, peeled and cut in 1/2 in. thick slices
1 cup chopped onion
i boneless pork shoulder (2lb) cut in i-in pieces
1 large Granny Smith apple, peeled, cored, and coarsely chopped
1/4 cup flour
3/4 tsp salt
1/2 tsp dried sage and thyme
1 cup apple cider

Directions:
Layer sweet potatoes, carrots, onion, pork and apple in a 31/2 qt or larger slow-cooker. Stir flour, salt, sage, thyme and pepper in a small bowl to combine. Add apple cider; stir until smooth. Pour over meat and vegetables. Cover and cook on low 7-9 hours until pork and sweet potatoes are tender when pierced.

MAKES 5 SERVINGS
Calories: 631
Fat: 33g
Sat Fat: 11g
Sodium: 485mg
Chol: 129mg
Carbs: 47g
Fiber: 6g
Protein: 34g